Supplements I’m Taking During Pregnancy

Disclaimer: This post is not meant as medical advice. I am a nutritionist and have studied a lot on this topic, but I can’t give personalized advice without more information. This is for educational purposes only and not meant to be individualized care. Always speak with your doctor, midwife or holistic healthcare provider for the best supplements for your specific needs.

I see supplements as just that, supplemental to a well rounded diet filled with variety and nutrients. When trying to conceive and becoming pregnant your body’s requirements for nutrients change and even with a healthy diet, it’s not enough to ensure the health and growth of your baby. 

When embarking on your ttc journey it is recommended to start taking your vitamins and supplements 3 months before you start actively trying to get pregnant. This gives your body ample time to create reserves of nutrients for those first crucial first weeks of development and helps to improve your egg or sperm quality for best results. 

 Pregnancy is a gamble, especially in early stages there are often food aversions, extreme fatigue and uncomfortable GI symptoms that can make getting a well balanced diet and a variety of nutrients pretty challenging. Cooking can take a back seat in favour of more convenient options and for a lot of folks, the goal is just to get through the day. If you struggle with keeping food down or eating a variety of foods, supplements help to back up your diet and provide support while you navigate through. Also specific supplements can work to decrease your symptoms and give you more energy or endurance during this time. 

 When taking supplements, especially therapeutic ones for pregnancy, it is important to divide the doses throughout the day. This helps to improve absorption and takes the strain off of your liver and kidneys to process everything at once. 

Not All Supplements Are Created Equal : How to chose supplements 

Finding the right supplements is important. Most supplements we see at the health food store or in a drug store are not regulated and can be manufactured with minerals and nutrients that are difficult to absorb. This means that even though the product says it contains a specific amount of nutrients, you may not be able to actually absorb them properly. Without a bit of insight, you can end up wasting money and doing yourself a disservice. I suggest speaking with your personal health team to get the best products for your needs and budget. When out on your own, here are a few things to consider. 

 In Canada, you want to make sure that the supplements you are using  are professional grade and have a Natural Product Number (NPN). This is an eight-digit number that means that the product has been reviewed by Health Canada and deemed to be safe, effective and of high quality.

Check for good labeling practices, which means transparency in listing both active and inactive ingredients. Does the company share all their ingredients or do they hide behind any 'proprietary' blends? Also, ensure that the label clearly lists any potential allergens and contraindications.

Look at the types of ingredients that are being used. Low-quality forms of certain nutrients are generally poorly absorbed, do a bit of research and ask questions when shopping for effective supplements. You also want to make sure that the inactive ingredients are of high quality and avoid artificial colours, sweeteners, flavours, wheat, lactose, stearic acid, and hydrogenated oils.

Make sure that the supplement contains the appropriate dosage of nutrients to suit your needs so that it will have the desired effect you are looking for. This is especially true if you are using supplements for a therapeutic effect rather than for maintenance purposes'. Typically a one-a-day multi from the drugstore is not going to provide you with the quality nor the quantity of nutrients you are looking for, best to put your money towards a quality product instead. 

The Supplements I’m Taking

Currently, I’m taking a variety of supplements, my work as a Nutritionist  and my healthcare team have come up with this protocol specifically for my needs. This protocol works for my lifestyle, needs and budget. Before you start taking supplements speak to a professional to find a supplement routine that suits you best.  

Professional Grade Prenatal 

This is currently my favourite prenatal supplement. I highly recommend opting for quality here and making sure your supplement contains Iron, B-vitamins and folate instead of the more common folic acid. 

Folate is really important for pregnancy, it is one of the first things any healthcare provider will tell you. This specific B vitamin is an essential nutrient that supports neural tube development during pregnancy and is involved with DNA methylation (a process related to gene expression) and supports red blood cell formation.  

Folic acid is a synthetic version of folate. Your body can’t just use folic acid as it is—it has to be converted into a form called Methyltetrahydrofolate, or MTHF, in order for you to use it. This process relies on your liver to break down and activate the nutrients from this specific form.  Unfortunately up to one-third of women have genetic variants that can get in the way of this specific process and may not be able to utilize folic acid as efficiently as possible. It’s best to choose a prenatal with the active form of folate for better results and absorption. 

DHA

Docosahexaenoic acid (DHA) is an omega-3 fatty acid that plays a critical role in every cell in your body and specifically, your brain, skin, and eyes. DHA is an essential nutrient meaning, your body cannot make DHA in significant amounts, so dietary sources or supplemental DHA is often recommended and especially during pregnancy.  DHA supplementation has been shown to improve egg quality, fetal growth and brain development as well as improve depressive moods in late pregnancy and postpartum.  I also find DHA has helped keep my skin hydrated while growing.

Vitamin D 

Vitamin D is a fat soluble vitamin that is especially important for folks living in the northern hemisphere. As humans  we are able to make our own vitamin D with proper sun exposure but living in Canada, we need to additionally supplement to make sure we are getting adequate amounts of sunshine throughout the year.

Vitamin D  has extensive research supporting its role in immune function, healthy cell division, and bone health. It is necessary for the absorption and metabolism of minerals like calcium and phosphorus. Vitamin D is also important for the well-being of your baby by supporting healthy bone and teeth development as well as decreasing your chances of developing preeclampsia. A recent study found taking 4,000 IU of vitamin D daily had the greatest benefits in preventing preterm labor/births and infections but I suggest getting your vitamin D levels tested before you begin supplementing.

Iron 

Iron is essential for baby’s proper growth and development during pregnancy. In pregnancy our blood volume doubles and this can have an impact on our iron stores, leading to potential iron deficiency. Having low iron stores can increase your risk of developing anemia, and severe iron deficiency may lead to low birthweight or premature birth and is also important in fetal brain development. 

Pregnant folks need 27 milligrams of iron per day (compared to 18 milligrams for menstruating adults 19 to 50 who are not expecting). Most prenatal vitamins include enough iron to cover that increase, but iron-deficiency anemia is common in pregnancy due to the increased demand for blood production. It is best to have your OB or Midwife test your iron before supplementation and make sure to fill your plate with Iron rich foods like dark leafy greens, lentils, red meat, eggs and beans and make sure to pair these with Vitamin C for the better absorption. 

Probiotics 

When pregnant, your immune system and digestion are often lowered to save energy to accommodate your growing baby. Taking a probiotic in pregnancy can help protect your immunity and alleviate common digestive symptoms like constipation and diarrhea. One study has also found that taking probiotics during pregnancy can reduce the likelihood of gestational diabetes. Whenever taking a probiotic, it’s important to make sure you are eating plenty of prebiotic foods like bananas, oats, leeks and asparagus to help feed and support the growth and population of good bacteria. 

Magnesium 

Magnesium is a mineral involved in hundreds of chemical reactions in your body. It plays critical roles in immune support, muscle, and nerve function. In pregnancy Magnesium can help minimize common painful symptoms like constipation,muscle contractions, restless leg syndrome and round ligament pain. 

Some studies suggest that supplementing with magnesium may reduce the risk of pregnancy complications like fetal growth restriction and preterm birth.

Nettle Tea

Nettle is a tonic herb most commonly used as a tea. It’s naturally high in calcium, chlorophyll, iron, potassium, phosphorus, vitamin A, vitamin C, vitamin D, and vitamin K and is great for pregnant  folks experiencing fatigue associated with low iron levels. 

Drinking nettle tea in the weeks leading up to labor can help increase vitamin K levels, which is needed for the blood to clot and to decrease the chance of hemorrhaging. Its high calcium content is helpful in dealing with leg cramps, muscle spasms and uterus pains. 

Nettle is specifically great for the kidneys and helps them to process and eliminate waste more effectively.  While pregnant the body produces up to 50% more blood and increased metabolic waste. Nettles ability to strengthen and nourish the kidneys is extremely helpful during pregnancy. It is mildly diuretic and can help the body get rid of excess fluid and relieve swelling. This herb has many potential uses during pregnancy and beyond. Nettle is thought to increase milk supply and rebuild and nourish the mother after childbirth as well. 

Remember, these suggestions are meant to supplement and not replace foods in your diet. While supplements can provide boosts and fill gaps in short order, aim to get a wide variety of foods in your diet to support your energy, mood and health during pregnancy.